Comparing Nutrients in 300 calories Boiled Kale with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 300 calories

• Boiled Kale with Salt: 682g
• Boiled Hyacinth-Young beans with Salt: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	11.4% 8.25g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.95% 2.86g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	41.3% 15.7g	NA	38g per day for Men 19-50 years
Protein	35.8% 20g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	111% 995μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 443μg	70.5% 282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	135% 121mg	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2378% 2853μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	102% 1023mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.6% 5.73mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	40.6% 170mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	54.8% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41% 286mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	115% 1718mg	95% 1428mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	16.6% 612g	14% 521g	3700g per day for Men 19-50 years

Boiled Kale With Salt VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Hyacinth-Young beans with Salt?

Lets compare vitamin content per 300 calories of Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Boiled Kale with Salt have 23.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kale with Salt vs Boiled Hyacinth-Young beans with Salt:

• 300 calories of Boiled Kale with Salt have 4.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.9 times more Manganese and 1.2 times more Sodium than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Magnesium, 1.6 times more Potassium and 1.4 times more Selenium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt contain similar levels of Phosphorus, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kale with Salt have 5.1 times more Fat, 41.8 times more Omega 3 and 144.9 times more Omega 6 than Boiled Hyacinth-Young beans with Salt.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 1.5 times more Carbohydrate than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 and Omega 6